Ch-ch-ch-ch-changes! — Sgt. Tony Ludlow’s blog post for 9/6/2018

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Many, if not most, of you have heard about the rebranding of USMC Fitness Boot Camp.

If you missed this from the other day, here’s what happened.

Last week, an attorney for the Department of Defense, Department of the Marine Corps in Washington, D.C. contacted me regarding our use of trademarked Marine Corps images and symbols in our advertising, primarily our website and Facebook page. The trademarked symbols, graphics, and images we use are “USMC,” the emblem of the Marine Corps (eagle, globe, and anchor), and the colors scarlet and gold. (Yes, you can actually trademark colors.) The Marine Corps has over 175 trademarked words, images, and graphics.

All of those symbols have been trademarked by the Department of Defense since 2009, which I didn’t know about. The DOD, until last year, had only required retail merchandising companies and stores to require a license to manufacture and sell items with those trademarked words and images. For the most part, they didn’t regard organizations like ours to be a problem. We’re considered “social groups.”

In the last year, and due in part to the protests in Charlottesville and other militant/extremist groups using the emblems of the DOD in their branding and advertising, all departments of the DOD are contacting any and all groups and organizations that use those trademarked images in their advertising and recruitment to refrain from using them. The DOD is now doing everything in its power to control the use of their images. They want to ensure that no association or endorsement is implied with those unsavory and extremist groups.

I’m sad to report that two marines on active duty were part of the tiki torch white supremacist groups in Charlottesville and participated in physical altercations with counter-protesters. This is a direct disregard of the rules that govern the behavior of members of the military. Those two men were later arrested by military authorities, court-martialed, served time in the bring, and were subsequently dishonorably discharged from the United States Marine Corps. This raised the profile of all “social” groups like ours, which includes book clubs, garden clubs, motorcycle clubs, running clubs, and unfortunately extremist political groups that ruined it for all of us. They painted a bull’s eye on our backs.

The disclaimer on our website, which was provided to us by the same office of the Marine Corps back in 2005, is still required of us but does not give us permission to use those images that were subsequently trademarked in 2009. Groups like ours were essentially left alone until the recently emboldened extremists started using those trademarked images at their rallies and in their recruitment propaganda.

You should know that the attorney I’ve been in contact with has been super nice, very helpful, and understanding, if not a little apologetic. But the current climate of visible and vocal extremists appropriating US military images means that ALL use of those images must be protected and controlled. The Marine Corps and the DOD cannot be seen as endorsing or approving of any “social” group.

What does that mean for us?

It means we will rebrand ourselves! We can no longer use “USMC,” “Marine Corps,” the First Sergeant Chevron, or the eagle, globe, and anchor symbol in advertising and on the website and on Facebook.

Here is where YOU come in. In particular, this is where you veterans of the program come in. We will be changing our name and I’m going to be taking suggestions and ideas from you. We will spend the next couple of weeks brainstorming for a new and unique name that reflects who and what we are and what we do. All ideas, suggested names, logos, and color schemes will be considered. All ideas matter!

I have already changed—at least temporarily—the Facebook page from USMC Fitness Boot Camp to Sergeant Tony’s Fitness Boot Camp.

So, put on your thinking caps, have a bowl of Wheaties, and drink another cup of coffee and start brainstorming! When you tell others that you work out with me, how do you refer to the program? What do you call it?

I’ll compile the suggestions and we’ll put the best ones to a vote!

You should also know that I am in no way worried, upset, angry, or bummed out. I wish we didn’t have to do this, of course, but experience has taught me that change, even unwelcomed and unanticipated change, is very often the catalyst to something good or even better! The founding of this program was born out of financial need and necessity when a punitive and severe marital disillusion agreement forced me into a lifestyle of austerity and required me to think about developing alternative sources of revenue. That is, starting a “side-gig” to make ends meet because I was broke and needed money.

Thank you so much, everyone! This will be fun! I look forward to your suggestions and ideas!




From now until the end of the year, our Tuesday & Thursday workouts will be cardio intensive.

Tuesday’s workout will include 5 minutes of agility drills followed by speed work that will feature Indian Runs, 20 interval bursts, and hill repeats.

Thursday’s workouts will be 30 to 35 minutes of tempo pace running followed by 10 to 15 minutes of runner’s yoga and stretching. There’s also the option to do “Sgt. Tony’s Fun Run” for those who want to do weight work along with their cardio.


I’m excited to announce that our own Ashley Holloway has been asked by the University of Memphis to join the faculty as an Adjunct Professor! She’ll be teaching graduate students in the area of nutrition. They sought her out because she is outstanding in her field! She remains with Abbott Nutrition and with us! Congratulations, Ashley!!!

by Sergeant Major Ashley Holloway, M.S., R.D., L.D.N., Adjunct Professor

(A Registered Dietitian has a BS in Food Science, followed by a one year internship through an accredited university, and then with the recommendation of the internship program’s supervisor, a national examination is required. After that, an RD must have continuing education units annually in order to remain active and registered. An RD is an expert, not a hobbyist or a “food enthusiast.”)

The Health Benefits of Oatmeal

1. Boosts Energy- Oatmeal has a good number of carbohydrates, and your body needs carbs to keep its energy levels up. That’s where oatmeal can come in handy. Low fat and relatively low calorie, a single bowl of oatmeal can help to boost your energy levels (very important in the morning) while not loading your body with fat. Pair a small bowl of oatmeal topped with chopped up fresh fruit and nuts with a glass of milk to give your muscles the tools necessary to rebuild while giving your muscles a head start on post-workout muscle recovery.

2. Prevents Diabetes- Oatmeal has a low glycemic index which is beneficial when it comes to reducing the risk of diabetes. A low glycemic index helps the stomach empty its contents slowly, which has a positive effect on our insulin sensitivity. Oatmeal also contains fiber which slows down how quickly the carbohydrates effect blood sugar levels.

3. Helps with Weight Loss- Oatmeal helps decrease your appetite because it is full of soluble fiber. Soluble fiber dissolves in water, which delays the emptying of your stomach, keeping you full for longer periods of time. This is very beneficial if you are trying to eat less. Also, cholecystokinin, a hunger-fighting hormone, is increased with the oatmeal compound beta-glucan. A 2009 study published in the journal Molecular Nutrition and Food Research found satiety increased as a result of eating foods that contain beta-glucan, like oatmeal.

4. Fights Colon Cancer- Oatmeal is full of both soluble and insoluble fiber, and a high-fiber diet can be beneficial when it comes to reducing the risk of colorectal cancer. Insoluble fiber has a laxative effect and adds bulk to the stool, which prevents constipation. This fiber attracts water and passes through the digestive tract easily, speeding the passage of food and waste. And according to the American Cancer Association, insoluble fiber helps the body to fight against bile acids, and their toxicity, which helps to lower the risks of cancer and helps to promote good colon health. A 2011 study published in the British Medical Journal found that total fiber intake, was strongly associated with a reduction in colon cancer. For every 10 grams of fiber consumed there was a 10 percent decreased risk in colon cancer. The more fiber people ate, the more risk reduction was found.

5. Boosts Heart Health- Oatmeal’s soluble fiber helps with heart health. The soluble fiber helps to reduce the amount of bad cholesterol in the blood stream. The way this works is the soluble fiber sort of gathers the bad cholesterol to itself while traveling through the body, then takes the bad cholesterol with it as it leaves your body. Oatmeal also contains both calcium and potassium, which are known to reduce blood pressure numbers. A 1999 study published in The American Journal of Clinical Nutrition found whole grain consumption, because of its soluble fiber, was associated with a reduced risk of coronary heart disease.





What you get out of the workouts is determined by you.

How much do you work? How much effort you put into trying to do all of the repetitions with proper form and how much weight you’re using will determine what you get out of each workout.


It’s time for you to go up in weights … that’s what I’m thinking!






Q. How can I get up in the morning on a consistent basis?
A. Contrary to what many think, I am NOT a morning person. I have to be “dynamited” out of the bed! Here are some tips to help you get going in the morning:
1. Use two alarm clocks. I have a snooze alarm that starts going off several minutes before I intend to get up. Then I have a “Last Call” alarm clock that is located across the room. This alarm clock is set to go off when I MUST get up.
2. Once the last call alarm goes off, the bed becomes OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn the TV on!
4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.


What would you do if money was not an issue, fear was not a factor, and failure was not an option?

To your optimum health and fitness!



Sergeant Major Tony Ludlow

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